]]>https://fightsciencesresearchinstitute.wordpress.com/2012/10/06/training-at-wash-u/feed/0anothernewnameWarming UpPhoto of students training at Wash UMore on Affordanceshttps://fightsciencesresearchinstitute.wordpress.com/2012/08/28/more-on-affordances/
https://fightsciencesresearchinstitute.wordpress.com/2012/08/28/more-on-affordances/#commentsTue, 28 Aug 2012 14:38:09 +0000http://fightsciencesresearchinstitute.com/?p=5431Continue reading →]]>A major focus of mine in both Movement Science and fighting/self-protection skills training is the concept of affordances. Below is an excerpt from the book that first introduced me to the concept, which contains a great introduction to the concept as it applies to fighting skills:

“The theory was put forth in the 1960s by an unorthodox psychologist names James Jerome Gibson at Cornell University. Gibson, who died in 1979, said animals and people view their environments not in terms of objectively defined shapes and volumes but in terms of their own behavioral potential. In other words, you immediately apprehend what you see in terms of how you think you can interact with that you see. You see affordances. Affordances make possible and facilitate certain actions. So, handles afford grasping. Stairs afford stepping. Knobs afford turning. Doors afford passage. Hammers afford smashing…

Martial artists see a different set of affordances than people untrained in hand-to-hand combat. Lapels and shoulder fabric are gripping points that afford all sorts of leverage. Elbows and wrists afford a variety of locks and twists. Highly trained martial artists see these affordances directly, as inherent parts of the concept of the body, just as an accomplished pianist sees not just individual keys but whole interrelated harmonic complexes brimming with possible melodies that can be extracted from it’s wholes, not as individual finger and hand movements (Blakeslee & Blakeslee, 2007).”

]]>https://fightsciencesresearchinstitute.wordpress.com/2012/08/28/more-on-affordances/feed/0Randy SimpsonLinked Article: Before Reaching War Zones, Troops Risk Concussionshttps://fightsciencesresearchinstitute.wordpress.com/2012/08/24/linked-article-before-reaching-war-zones-troops-risk-concussions/
https://fightsciencesresearchinstitute.wordpress.com/2012/08/24/linked-article-before-reaching-war-zones-troops-risk-concussions/#commentsFri, 24 Aug 2012 16:56:15 +0000http://fightsciencesresearchinstitute.wordpress.com/?p=5404Continue reading →]]>Considering that concussion risks are compounded by repeated injuries, and that the risks of concussions can include slower reactions, impaired cognition, and even changes in mood this should be something that concerns non-military self defense athletes as well.

A new military study suggests that some soldiers suffer mild traumatic brain injuries even before they go to war. These concussions, as they’re also called, can come from taking “combatives” classes that teach hand-to-hand fighting during the soldiers’ training…

The study looks, in part, at soldiers at sprawling Fort Hood, Texas, one of the Army’s main centers for basic training. The preliminary findings, which NPR and ProPublica have obtained, suggest that a soldier got a concussion in those classes every other day, on average, over nine months.

“The more hits your brain takes, the less likely it will be that you will have a full recovery,” said Dr. Alex Dromerick, director of neuroscience research at the National Rehabilitation Hospital in Washington, D.C. Dromerick, who has studied brain injuries with the military, didn’t work on this new study on concussions. But he says that based on our description of the findings, they raise a troubling scenario.

]]>https://fightsciencesresearchinstitute.wordpress.com/2012/08/24/linked-article-before-reaching-war-zones-troops-risk-concussions/feed/3BobLink: Frank Gotch’s 1908 “Wrestling and How to Train”https://fightsciencesresearchinstitute.wordpress.com/2012/08/02/link-frank-gotchs-1908-wrestling-and-how-to-train/
https://fightsciencesresearchinstitute.wordpress.com/2012/08/02/link-frank-gotchs-1908-wrestling-and-how-to-train/#commentsThu, 02 Aug 2012 18:26:55 +0000http://fightsciencesresearchinstitute.wordpress.com/?p=5422]]>Follow the link for a transcript of Gotch’s classic wrestling manual, Wrestling and How to Train.]]>https://fightsciencesresearchinstitute.wordpress.com/2012/08/02/link-frank-gotchs-1908-wrestling-and-how-to-train/feed/0Randy SimpsonShoulder Stabilziation for Striking: are you Focusing on the Right Muscles?https://fightsciencesresearchinstitute.wordpress.com/2012/07/25/shoulder-stabilziation-for-striking-are-you-focusing-on-the-right-muscles/
https://fightsciencesresearchinstitute.wordpress.com/2012/07/25/shoulder-stabilziation-for-striking-are-you-focusing-on-the-right-muscles/#commentsWed, 25 Jul 2012 19:56:19 +0000http://fightsciencesresearchinstitute.wordpress.com/?p=5411Continue reading →]]>When considering upper body striking, martial artists tend to focus on the pectoral, triceps and deltoid muscle groups, and the glenohumeral (GH) joint, which is the most obvious shoulder joint. The GH joint consists of the humerus and the glenoid fossa of the scapula (the “socket” of the shoulder blade). Since this joint is essentially like a ball resting on a shallow dish, and not a deep socket like the hip joint, ligaments and the attached muscles provide most of the stability. There are also three other joints in the shoulder complex that play important roles in maintaining stability for the GH joint, with the scapulothoracic being most prone to abuse in combative training. This joint is formed by the fibrous connection of the scapula to the posterior torso wall, which allows the scapula to glide and rotate as the GH joint requires.

The serratus anterior and the trapezius provide the ability to adduct (pull close to the ribcage), retract, depress, and upwardly or downwardly rotate the scapulae. They maintain alignment of the glenoid fossa with the head of the humerus. A strong, reasonably flexible rotator cuff group is important, but the trapezius needs to be able to provide rotation and stabilization so that the GH joint stays centered and the rotator cuff isn’t impinged. The trapezius and serratus need to work synergistically with the GH joint movers. Striking in general requires the same coupling of scapular and humeral actions that has been reported for other overhand actions (Kibler, et. al., 2007) such as the tennis serve.

In cases where scapular stabilization is inadequate, winged scapulae are common. This is an indication that the GH joint is not centered in it’s “socket”, and the common shoulder motions of striking or pushing are likely causing damage to the rotator cuff tendons. Athletes and martial artists who regularly engage in standing striking actions and strength training for this region often develop kyphosis and anteriorly translated, internally rotated shoulders with winged scapulae, which may be a postural adaptation related to practice (Kritz & Cronin, 2008). Functional efficiency might be improved as a result, but the risk of chronic injuries including thoracic outlet syndrome, biceps tendinitis, glenoid lesions, and rotator cuff damage is increased.

The trapezius, lower fibers are the inverted triangle.

Compound exercises such as the deadlift and pullups can be effective in strengthening the middle and lower fibers of the trapezius (which retract and depress the scapulae), but some specific training is needed to develop coordination between the GH joint’s actions and the stabilization of the scapulae. The upward rotation provided by the upper trapezius and lower trapeezius is especially important. By pulling at opposite ends of the spine of the scapula, the upper and lower trap rotate the glenoid “socket” upward. When reaching overhead, you can (hopefully) feel the shoulder blade rotate as the humerus moves past parallel. “Scaption” exercises with light weights or resistance cables are effective ways to develop this synergy. “Scapular snow angels” are also useful: lie on the floor supine, pass a light resistance cable under the feet and cross so that you are holding the opposite end in each hand, palms facing away from you at about hip level, with some slight tension. Depress your shoulder blades and retract them slightly as you begin abducting your arms (raising them to the sides). As you reach shoulder height, elevate your scapulae as if trying to stretch as far out to the sides and overhead as possible; don’t simply shrug your shoulders to your ears, stretch outward as you elevate.

The serratus anterior is the other important stabilizer during striking. This muscle runs under the scapula (mingling with the rhomboids) and attach to the medial ribcage. They slide the scapula around the chest wall so that the glenoid “socket” remains behind the humerus, as opposed to oblique to the humerus. The SA of a martial artists or fighter may be hypertrophied (larger) from regular striking and pressing exercises, but this does not necessarily enable it to provide dynamic stabilization. A quick assessment can be done by observing an individual as she performs pushups against a wall, leaning at a moderate angle. If the scapulae protrude (wing) from the ribcage, the serratus and lower trapezius fibers are underactive and the pectoralis minor is likely to be tight. In this case, the serratus is maintained in a stretched position, and cannot pull the scapula flat to the ribcage. If retraction is good but winging still occurs, the rhomboids may be tighter and shorter than the SA, and some lengthening and tissue work (via lacrosse ball) may be required to complement the SA strengthening. A basic corrective strengthening exercise can be done by adducting the scapula (pulling it around the ribcage) while lying supine. Hold a light dumbbell or resistance cable in one arm, and reach upward as far as possible without the rest of the back leaving the floor. If you place your fingers on the side of the ribcage a few inches under your armpit, you should feel several muscles contract over the ribs.

It’s important to note that the trapezius and SA are active in both exercises. Strengthening of each is part of the goal, and promoting better coordination between them is the other. If limited prorioception makes it difficult for an individual to notice the correct movement pattern vs. the impaired one, contact with the wall, floor or a partner’s fingers can provide feedback as they attempt to depress, retract, rotate (upwardly or downward), and adduct the scapulae. A basic corrective program should target stretching for the pec minor and major before the exercises, although other muscles that attach to the scapulae may be involved. Begin both sets of exercises with:

a light load (1-5 lbs.)

higher reps (in the 12-15 rep range)

moderate volume (3-4 sets)

a low tempo exercises, emphasizing the isometric and eccentric phase of scapular rotation and adduction (arms returning to sides)

perform relevant stretches and exercises before training to promote better shoulder joint synergy, and on off days to reinforce it in daily life.

A coach or partner can observe your scapulae to ensure that they maintain a neutral position throughout, instead of winging. After performing the exercises without loss of form, integrate the scapular movement pattern into light shadow boxing, or upper-body elevated pushups, with an emphasis on maintaining scapular rotation as the humerus moves into striking positions.

]]>https://fightsciencesresearchinstitute.wordpress.com/2012/07/25/shoulder-stabilziation-for-striking-are-you-focusing-on-the-right-muscles/feed/0trapeziusRandy Simpsonserratus-anteriortrapeziusGeorge Bellows at the National Gallery of Art in DChttps://fightsciencesresearchinstitute.wordpress.com/2012/06/12/george-bellows-at-the-national-gallery-of-art-in-dc/
https://fightsciencesresearchinstitute.wordpress.com/2012/06/12/george-bellows-at-the-national-gallery-of-art-in-dc/#commentsTue, 12 Jun 2012 16:15:48 +0000http://fightsciencesresearchinstitute.wordpress.com/?p=5408]]>“I am just painting two men trying to kill each other” said Bellows.]]>https://fightsciencesresearchinstitute.wordpress.com/2012/06/12/george-bellows-at-the-national-gallery-of-art-in-dc/feed/1anothernewnameMMA Competitor Brent Weedman Interviewed by JREF’s D.J. Grothehttps://fightsciencesresearchinstitute.wordpress.com/2012/05/25/mma-competitor-brent-weedman-interviewed-by-jrefs-d-j-grothe/
https://fightsciencesresearchinstitute.wordpress.com/2012/05/25/mma-competitor-brent-weedman-interviewed-by-jrefs-d-j-grothe/#commentsFri, 25 May 2012 16:48:21 +0000http://fightsciencesresearchinstitute.wordpress.com/?p=5388Continue reading →]]>Don’t try the “touchless” knockout on this guy!

While I have met my fair share of practitioners that believe in Qi, you won’t be surprised to learn that the evidence for it is quite lacking. Ultimately I feel that people are simply uninformed at the incredible limits the human body can achieve. I’m reminded of Arthur C Clark’s 3rd law “Any sufficiently advanced technology is indistinguishable from magic.” It’s easy to write off incredible athletic feats as woo-ww. Side note: there are examples of martial artists performing “tricks” to prove their powerful Qi, but I relegate those to the dustbin of spoon bending.

]]>https://fightsciencesresearchinstitute.wordpress.com/2012/05/25/mma-competitor-brent-weedman-interviewed-by-jrefs-d-j-grothe/feed/0BobSpecificity of Conditioning in Fight Activities: Basic Concepts & Applicationhttps://fightsciencesresearchinstitute.wordpress.com/2012/05/23/specificity-of-conditioning-in-fight-activities-basic-concepts-application/
https://fightsciencesresearchinstitute.wordpress.com/2012/05/23/specificity-of-conditioning-in-fight-activities-basic-concepts-application/#commentsWed, 23 May 2012 15:29:50 +0000http://fightsciencesresearchinstitute.wordpress.com/?p=5394Continue reading →]]>Specificity of training is the basis on which all modern physical training rests. Briefly, to produce a desired physiological adaptation, a training program must place sufficient stress on the physiological systems in question (Willmore & Costill, 2004). In training environments this is commonly referred to as Specific Adaptations to Imposed Demands (SAID). Adaptations to training are limited to the physiological system overloaded by the program. This includes neuromotor, morphological, hormonal and metabolic elements. Fighting activities (encompassing both combat sports and fighting/self protection scenarios) present a unique programming challenge, requiring a range of adaptations to all systems.

In an athletic performance enhancement context, examining the physiological performance demands and the action goals of an athlete provides the basis for determining the appropriate training specificity(s) for a given activity. For example, a boxer’s performance demands are mostly successive periods of intense ATP/CP and glycolysis interspersed with periods of relative oxidative recovery (Ebben & Blackard, 1997), whereas a distance runner’s challenges are predominantly long periods of aerobic oxidation with potential for bouts of glycolytic demand. The boxer will be engaged in tasks requiring rapid and powerful concentric and eccentric movement of the head, trunk and limbs (Ebben & Blackard, 1997), whereas the runner will predictably use the trunk in a repetitive stabilizing role as the lower extremities repetitively produce a running gait.

It would therefore not serve the boxer well to perform lengthy daily runs, whereas the runner will spend most of her training time cycling through runs of various distances. With these observations in mind, programs that develop the physiological performance needed to achieve the goals of either athlete’s activity can be devised.

A sprawl escape from side headlock, following a throw. The motor and muscular demands of this technique are highly similar to dand/divebomber pushups, but only partially so to standard pushups .

To continue with the example of a general boxer, the following physiological demands can be observed: short and intense bouts of multiplanar footwork requiring agility; short and intense bouts of multiplanar upper extremity action requiring high force production, high impulse movement; continual isometric action of the muscles of the torso, with frequent powerful multiplanar concentric and eccentric actions. A boxer with a training goal of increasing hand speed for his punching techniques must take two factors into account: the muscular recruitment patterns of a given punch, and the order and velocity at which those movements occur in performance contexts. Training to improve speed will occur within the parameters of the kinematics of a given punch, and the physiological mechanisms involved in producing high velocity, high impulse movements.

For the kinematics associated with striking and maneuvering actions, all exercises selected must mimic the load and displacement that an arm will move in, as well as the lower extremity and posterior chain mechanics involved. For a cross in a performance context, the movement is typically involves high velocity displacement from a hand position just below shoulder height to just above shoulder height (where the opponent’s head may be).

The major local muscles involved in a cross are the anterior & medial deltoid, biceps brachii, pectoralis major, and triceps (Floyd, 2009). The lower limb, trunk and posterior kinetic chain contribute significantly to the overall power of a punch as well (Verkohansky et al. found that leg, trunk and arm muscles contribute 39%, 37% and 24% to a punch; Koryak found that a punch begins with neurological impulse in the big toe of a boxer’s support legprior to beginning the punch itself (as cited in Ebben & Blackard, 1997)), but the upper extremity will be the focus for local speed development. An exercise such as a single arm standing chest cable press, with or without an accompanying contralateral step and trunk rotation, best mimic the concentric loading for the muscles involved in the displacement of the arm and fist. Performing this activity with a dumbbell or other weight may mimic the same displacement, but resisting gravity’s pull on the dumbbell would require more eccentric action of the deltoids and biceps brachii than is required, whereas the cable press requires gravity to be resisted in the same direction as the strike. The cross is initiated with concentric action of these muscles, and placing eccentric load on them early in the movement will produce a slower punch, which will transfer negatively into performance.

Whether or not the desired adaptation is improvement of strength (maximal voluntary force production) or power (maximal force production in a given time interval) will dictate the variables for an exercise or training program: load, tempo, volume and recovery. The load may be based on maximal strength measures of 1RM, or on a percentage of the boxer’s bodyweight. Recruitment of type II muscle fibers is the priority in both maximal strength and power training, which require rapid actions. Volume varies depending on the training status of an individual, but a minimum of 3 sets of 5-8 reps are sufficient. Since these motor units fatigue quickly, and take longer to recover (neurologically and metabolically), adequate recovery times are needed between sets. For developing maximal strength via the cable pull, 3-5 sets of 5-8 reps with a high intensity load (85-90% 1 RM) at a rapid tempo, and a >2 minute rest is optimal. For increasing power, 3-5 sets of 5-8 reps with a lower intensity load, (30-45% 1RM) at an explosive tempo and intent, with a >2 minute rest between sets is optimal.

Exploiting the stretch shortening cycle (SSC) in explosive plyometric exercises with bodyweight/percentage loads may also be useful. By having the boxer initiate and return the punching movement from a close guard position with the shoulder and elbow slightly more acute than 90 degrees, elastic storage of kinetic energy can be maximized and the following concentric contraction may be more forceful, due to the slight eccentric loading of the muscles prior to concentric contraction. Traditional exercises such as plyometric pushups may also provide similar training for the chest and arm musculature, and explosive medicine ball passes from a fighting position, and plyometric strikes involve the global musculature.

]]>https://fightsciencesresearchinstitute.wordpress.com/2012/05/23/specificity-of-conditioning-in-fight-activities-basic-concepts-application/feed/3IMG_2879Randy SimpsonIMG_2879Motivating and Nurturing Studentshttps://fightsciencesresearchinstitute.wordpress.com/2012/05/19/motivating-and-nurturing-students/
https://fightsciencesresearchinstitute.wordpress.com/2012/05/19/motivating-and-nurturing-students/#commentsSat, 19 May 2012 19:18:23 +0000http://fightsciencesresearchinstitute.wordpress.com/?p=5386Continue reading →]]>I am always inspired when I see good teachers and coaches that understand and respect the interdependent nature of their relationship with their charges. Those that inspire and motivate while demonstrating a healthy respect for the challenges of daily life faced by their students, and their basic humanity always make me want to be a better instructor. In that vein I offer the following video:

Then again these guys are from Wall Street, so…

]]>https://fightsciencesresearchinstitute.wordpress.com/2012/05/19/motivating-and-nurturing-students/feed/2Bob4/28 VA Class: Get up For the Down Strikehttps://fightsciencesresearchinstitute.wordpress.com/2012/05/01/428-va-class-get-up-for-the-down-strike/
https://fightsciencesresearchinstitute.wordpress.com/2012/05/01/428-va-class-get-up-for-the-down-strike/#commentsTue, 01 May 2012 18:11:24 +0000http://fightsciencesresearchinstitute.wordpress.com/?p=5373Continue reading →]]>One of our VA students exploring the utility of the elbows at close range to strike upwards and/or cover, then strike downwards into the throat or clavicles on the return. The collar tie can come out of the strike or cover, or from the other arm, and gives her the ability to create a force couple between elbow and target.

]]>https://fightsciencesresearchinstitute.wordpress.com/2012/05/01/428-va-class-get-up-for-the-down-strike/feed/1ds2Randy SimpsonDS1ds24/21 VA class: Fun With Shoulder Lockshttps://fightsciencesresearchinstitute.wordpress.com/2012/04/25/421-va-class-fun-with-shoulder-locks/
https://fightsciencesresearchinstitute.wordpress.com/2012/04/25/421-va-class-fun-with-shoulder-locks/#commentsWed, 25 Apr 2012 15:54:33 +0000http://fightsciencesresearchinstitute.wordpress.com/?p=5366Continue reading →]]>Last Saturday’s class featured an introduction to kneeling shoulder locks. After class, I was going through some of the pictures taken for review purposes, and noticed this uncanny (but unintentional) resemblance to Michelangelo’s “Creation of Adam.” During semi-open randori, both students threw their partner in the same direction, and applied the lock at the same time, resulting in the visual pun. Next weekend, we’ll try for da Vinci’s “Vitruvian Man” out of juji gatame.

-there really isn’t much new under the sun when it comes to fighting techniques and “mixed martial arts”

-although there is some camp involved in the demonstrations, proper leverage against a joint’s weak angles can go a long way- and it’s good to have some contingencies in store if a go-to technique fails.

Coincidentally, the guy looks a lot like one of the assistants from Jack Dempsey’s 1942 combatives manual, “Fight Tough,” and I love her liberal use of the heels…

]]>https://fightsciencesresearchinstitute.wordpress.com/2012/04/18/tiger-vs-chicken/feed/1confidence-is-everything-tiger-chicken-demotivational-postersRandy Simpsonconfidence-is-everything-tiger-chicken-demotivational-postersFSRI Video: Throws, Pins & Escapeshttps://fightsciencesresearchinstitute.wordpress.com/2012/04/08/fsri-video-throws-pins-escapes/
https://fightsciencesresearchinstitute.wordpress.com/2012/04/08/fsri-video-throws-pins-escapes/#commentsSun, 08 Apr 2012 15:56:14 +0000http://fightsciencesresearchinstitute.wordpress.com/?p=5329Continue reading →]]>The Virginia FSRI group has been learning this throw (basic hip spiral/o-goshi) and reviewing falling skills for the last few weeks. The clip shows some different semi-open randori exchanges designed to integrate it with related pin/escape skills. Continual role switching makes it a bit more challenging and dynamic, but within an environment that’s still conducive to some experimentation (from the 4/7 VA class).

Online payment options are now available on the General Camp Info page, however make sure that if you use this option you remember to print out the registration and release forms and mail them in ASAP and include a copy of your receipt in the same envelope. No registrations will be accepted at the camp site.

One of the greatest programing challenges for instructors and coaches of fight and self defense athletes is coming up with training ideas for the recovery or injury prevention periods of the training cycle.

Here’s a suggestion; use the time to practice established skills in new ways. Mastery of athletic skills requires the ability to adapt them to a variety of environments and conditions. Many established skills can be regressed allowing safe, low-intensity practice in ways that would have been unproductive, or needlessly difficult during the initial skill acquisition phases of training.

Many fight athletes— especially those who have not practiced sports that emphasize attending to non-visual information in their youth have some difficulty reacting quickly and appropriately to auditory, proprioceptive, and tactile information.

Quick and appropriate responses to non-visual information can substantially improve performance and reduce the risk for injuries. Including training to enhance reactivity to non-visual information can substantially enhance skill mastery while contributing to performance.

Ideally this type of training involves progressions from very simple and not particularly reactive, to complex and substantially reactive— while allowing the student time to experience the differences in performance represented by each step along the way.

Two very basic grappling skills that we practice at FSRI are mount escapes and guard sweeps. Because these are simple, yet crucial skills that when practiced slowly and carefully represent a low risk for injury, and because most of our students have significant experience practicing them they are great candidates for this sort of training.

These can each be rehearsed a few times as “dead” drills requiring no reactivity whatsoever. After that the person affecting the escape closes their eyes and performs the drills as before. Once they are in the superior position, they reopen their eyes. This is done slowly without much intensity.

Excessive coaching here is not productive. Their partners and their coaches watch the environment for hazards and intervene only where there may be a danger to the participants. The intension is to allow the participants to experience the drills in new ways.

Next coaches should introduce some small degree of reactivity. The partner in the mount position (for example) can change their weight, or post with a particular limb in a way that requires the person practicing the escape to find an appropriate response. This is also practiced far below performance speeds or intensities.

Finally the environment can be manipulated through a variety of means. A simple one involves blindfolding the person practicing the escapes and placing them in unusual locations on the training floor-such as near a padded wall then asking them to perform the drills. Small pillows can also be randomly placed around the mat and the person practicing the escapes can be coached to scoot around and avoid them as they practice.

Valleys can be created in the wrestling mats by placing pillows or cushions under it in places. This can be especially relevant for people interested in practicing escapes from attacks that might occur on compliant surfaces such as beds, car seats, or couches.

Being “stuck” in a valley can be an especially difficult challenge so coaches should watch this one carefully as frustration may result in the intensity escalating beyond what is appropriate for blinded training during the recovery phase. Coaches should avoid making the engagements too difficult in this phase. Slight elevations in the mats can significantly change the experience of the drills. Remember that the goal is to enhance spatial and positional awareness and improve reactivity to non-visual information at this stage, not to needless frustrate students or increase the risk of injury.